Often when you pick up your phone you state to your environment that you value the interaction with somewhere else in the world/someone else more than where you are/who you are with.
Looking at pictures on Instagram, why not just look around and study/value what's around you.
Are at a party and write with someone from home.
Writing emails why you are in a meeting where everyone's attention is needed.
Real things happen in real life. Engage in the moment and create moments where you want to be present.